Jules Syb | Physical Therapist | Hybrid Athlete on Instagram: "Steal this running framework ↓ If you can only run three times per week, this structure gives you a solid balance: easy runs for building your aerobic base, long runs for endurance, and speed work for pace development. The framework: - Easy run: 20-40min at RPE 4-5, conversational pace - Long run: 50-90min, build gradually, optional tempo block - Speed session: 6-10× 400-800m @ RPE 8-9, 90sec-2min rest To get the most out of it, you’

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